Comparing Nutrients in 1 kilogram Roasted Pecans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Roasted Pecans	Boiled Broccoli	Recommended Dietary Allowance
Energy	245% 7100kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	766% 743g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	196% 63g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	621% 9.94g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 136g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	56% 40.6g	19% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.55% 0.4g	10.2% 7.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.4g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 40g	% 0.8g	g per day for Men 19-50 years
Fiber	247% 94g	87% 33g	38g per day for Men 19-50 years
Protein	170% 95g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	154% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40% 160μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.78% 7mg	721% 649mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	86.7% 13mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	72% 720mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1297% 11.7mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	350% 28mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	314% 1320mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1710% 39.3mg	84.3% 1.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	419% 2930mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	461% 50.7mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Pecans vs Boiled Broccoli:

• Dry Roasted Pecans have 7.1 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 11 times more Vitamin A, 6.8 times more Vitamin B9 and 92.7 times more Vitamin C than Dry Roasted Pecans.
• Both Dry Roasted Pecans and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E per 1 kg.
• Both Dry Roasted Pecans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Pecans vs Boiled Broccoli:

• Dry Roasted Pecans have 1.8 times more Calcium, 19.1 times more Copper, 4.2 times more Iron, 6.3 times more Magnesium, 20.3 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium and 11.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 41 times more Sodium and 79.7 times more Water than Dry Roasted Pecans.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Pecans have 20.3 times more Energy, 181.1 times more Fat, 79.5 times more Saturated Fat, 8.4 times more Omega 3, 383.9 times more Omega 6, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.8 times more Fiber and 4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 18.5 times more Fructose than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.